How to Overcome Social Anxiety

If your social anxiety is serious and impairing your daily life, seeking professional assistance may be essential. Psychotherapy (also known as talk therapy) offers a safe space in which to address fearful thoughts while practicing how to navigate anxiety-provoking situations with gradual exposure techniques.

Reward yourself when you experience positive change; doing so can reinforce positive behavior change and motivate you to keep pushing through. Overcoming social anxiety takes time, but it can be achieved.

1. Focus on your breathing

Social anxiety can make even simple tasks such as meeting new people or walking into an unfamiliar room feel daunting and exhausting, yet you can learn to handle these situations more comfortably by focusing on breathing techniques and relaxation strategies.

An additional way to manage anxiety is to recognize and address unhelpful thoughts that exacerbate social anxiety, such as those associated with specific triggers or situations. Therapy sessions may help reframe these ideas so they become more balanced and beneficial.

Finally, it’s essential to keep in mind that avoiding things that cause anxiety won’t help in the long run. Start slowly exposing yourself to social situations that cause stress by planning restaurant meals or greeting strangers on the street or at the store.

2. Become a good listener

An effective listener demonstrates their interest by taking notes during conversations and showing they care by asking thoughtful questions after someone has finished speaking and showing interest in what is said. Instead of interrupting or changing topics during dialogues, better yet is to ask an open-ended query at the end of what someone has shared that requires deep thought to display that you care and show your consideration for them.

Social anxiety sufferers typically spend too much time fretting over what might go wrong in social situations. While these worries may cause distress, keep in mind that many of their fears won’t actually materialize.

Focusing on the positive qualities of others and yourself during conversations will help build your confidence while increasing connections to people around you.

3. Be patient with yourself

While it may seem counterintuitive, being kind to yourself is an integral component of managing social anxiety. When suffering from social anxiety, it can be easy to blame oneself for every mistake in social settings – which can be crippling; remembering that everyone makes mistakes should help alleviate any distressing thoughts about mistakes made by yourself alone.

Avoiding situations that trigger anxiety may temporarily improve your feelings, but in the long run it limits your capacity for growth and self-reliance. Try breaking this cycle by starting small – for instance making small talk with cashiers at grocery stores or attending social events for one hour instead of leaving.

Change takes time and may present setbacks along the way – don’t give up! Just continue working towards reaching your goals!

4. Be kind to yourself

Social anxiety can make it easy to lose perspective and overthink social situations, worrying that mistakes and awkward moments may arise. It’s important to keep this in mind and remember that mistakes happen to everyone at some point or another.

At times, you may be tempted to resort to “safety behaviors”, like hiding behind your smartphone or avoiding eye contact at events, in order to maintain safety, but these strategies will only make matters worse and stop you from truly connecting with people.

Be kind to yourself by recognizing small victories and acknowledging your progress. Remind yourself that overcoming social anxiety is a gradual process and every step forward counts. Additionally, exercise regularly and eating a balanced diet may also help alleviate symptoms. Studies suggest performing acts of kindness may even reduce social anxiety!

5. Don’t be afraid to ask for help

Assisting those experiencing social anxiety doesn’t need to be difficult: reach out for support from friends or acquaintances, consult mental health professionals or attend therapy sessions as appropriate. Also keep in mind that you are more than your social anxiety: focus on building the life you desire instead of shying away from invitations to social events due to anxiety. Make an effort to begin saying yes more often!

Make an effort each day to do something kind for someone else, whether that means bringing lunch for coworkers, collecting groceries from neighbors, or writing thoughtful cards or notes for someone who’s struggling – doing this regularly can give a positive sense of self-worth that can counteract negative feelings associated with social anxiety.